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Description

Grab the Dumbbells, find a bench, and let's work on the upper body


Exercises

Set 1: 4 rounds
Bench Dumbbell Fly
Bench Dumbbell Fly
12 reps
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
12 reps
Rest
Rest
15 seconds

Set 2: 3 rounds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
30 seconds
Star Push-Ups
Star Push-Ups
30 seconds
Rest
Rest
15 seconds

Set 3: 4 rounds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
12 reps
Tricep Kickbacks
Weights: Heavy
Tricep Kickbacks
12 reps
Rest
Rest
15 seconds

Set 4: 3 rounds
Surfees
Effort: Vigorous
Surfees
30 seconds
Power Punches
Effort: Vigorous
Power Punches
30 seconds
Rest
Rest
15 seconds

Set 5: 4 rounds
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
12 reps
Alternating Hammer Curls
Alternating Hammer Curls
12 reps
Rest
Rest
15 seconds

Set 6: 3 rounds
Squat Jacks
Effort: Vigorous
Squat Jacks
30 seconds
Transition
Transition
15 seconds
Army Crawls
Effort: Vigorous
Army Crawls
45 seconds
Rest
Rest
15 seconds

Set 7: 4 rounds
Recovery
: Moderate
Recovery
30 seconds


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